Tag: Melissa Brown

Shaun T Week: Get Back on Track!

Leave a comment

Y’all when I started my journey in 2015, Focus T25 was the first program that I reached for to start shredding the pounds/inches! I’m beyond excited to share with you one week of brand new Shaun T workouts! Shaun week is coming exclusively to my Beachbody On Demand customers beginning June 12th. If you want 1 week to challenge yourself and get back on track, this is the time to do join me. Don’t be too quick to count yourself out – this week of workouts is for all fitness levels (each workout includes a modifier). Please email me at Melissa@LLHealthyFit.com to participate in Shaun Week!

WHAT IS SHAUN WEEK?

  • A 7-day intensive full body boot camp developed by Shaun T to motivate you and to dig deeper than you ever thought possible.
  • 7 workouts that are Insanity and Focus T25 inspired and will be a combination of cardio, strength conditioning, and core work.
  • The workout length varies from 24 minutes to 40 minutes.

Shaun T Week, LLHealthyFit

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

 

 

Cookie Dough Energy Balls

Leave a comment
My goodness – AMAZING! I’m guilty of making an entire batch of chocolate chip cookies and eating the entire bowl of cookie dough (over a few days).

I’m sharing one of my secret tips with you! These balls right here are gluten free, dairy free, and use my favorite line of vegan powder that gives me my vitamins and protein. It is nice to enjoy a sweet treat without putting me into a post sugar crash!

INGREDIENTS YOU NEED:

  • 2 1/2 scoops of Vegan Vanilla Shakeology
  • 1/2 cup almonds, chopped
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 2 TBSP chocolate chips (Enjoy Life brand)

WHAT YOU NEED TO DO:

  1. In a medium bowl, combine Shakeology and almonds – mix well.
  2. Add in almond butter. You may find that using your hands to mix is easier!
  3. Add in honey – mix well.
  4. Add in chocolate chips.
  5. Roll into 13 balls (1 inch in diameter each). I prefer to use a stainless steel cookie scoop.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

This recipe makes approximately 13 servings. 21 day fix portion for this recipe is 1 yellow container, and 1 1/2 tsp. The color coded containers are available for purchase in my fitness shop.

If you’re interested in this recipe and do not yet have Shakeology and/or haven’t yet tried the NEW Vegan Vanilla and you’re interested in giving it a try and don’t already work with a coach – you can fill out the Get Support form and I will get back to you within 24 hours!

Cookie Dough Energy Balls, Protein Sweet Treat

 

 

 

 

 

 

Ham & Veggie Egg Muffins

Leave a comment

I’m on a mission to make good use of all the produce in my refrigerator. Also, I was looking for a twist on my Veggie Egg Muffins. Typically, after a holiday gathering, there is excess food. These egg muffins are simple to make and are a great alternative to cereal in the morning when breakfast is often grab and go. You will either see me eating these egg muffins or with my multi-vitamin in hand – Shakeology.

INGREDIENTS YOU WILL NEED:

  • 10 to 12 eggs
  • 1 cup of cooked ham, cubed (*I used the left over smoked ham from Easter)
  • 1 (10 oz) bag of baby spinach, chopped (*Chop half the bag and use the rest for a salad or another dinner (Wedding Soup – FIXATE) depending on how much spinach you want; only need a couple handfuls, chopped, for the 12 muffins)
  • 5 small to medium mushrooms, finely chopped
  • 1 medium onion, finely chopped
  • 1/4 cup of mild banana peppers, finely chopped
  • Ground pepper and salt (optional) to taste

Tip: You can add cheese to this recipe. If you use cheese, try to keep cheese to about a 1/4 cup per day for balanced eating.

WHAT YOU NEED TO DO:

  1. Heat oven to 375 degrees Fahrenheit
  2. Lightly coat a twelve-cup muffin tray with spray (*sometimes the ham & veggie egg muffins can stick in the tray)
  3. Place eggs in a large bowl and whisk to blend. Season with pepper and salt, if desired.Ham and Veggie Egg Muffins-2
  4. Add ham, spinach, mushrooms, onions, banana peppers; mix wellham and veggie egg muffins, breakfast, eggs, muffinsHam and Veggie Egg Muffins-3
  5. About a 1/4 cup or more in each muffin cupham and veggie egg muffins, eggs, ham, egg muffins, breakfast
  6. Bake for 15-20 minutes or until a tooth pick inserted into center of cups comes out clean. I will place muffin cups on a cooling rack before storing in the refrigerator.Ham and Veggie Egg Muffins-5Ham and Veggie Egg Muffins-7

    Ham and Veggie Egg Muffins-6

    All pictures associated with this blog post are copyrighted by http://www.LLHealthyFit.com

  7. Enjoy!

For the 21 Day Fix, 2 veggie egg muffins would be 1 green container and 1 red container.

The color coded containers are available for purchase in my fitness shop.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Southern Spiced French Toast w/ Bananas & Walnuts

Leave a comment

Yesterday my husband and I noticed that the weather seems to be changing and the trees are beginning to lose their leaves! Summer days sure need to last longer here in Pennsylvania. This morning there was a chill in the air and I decided it felt like the perfect morning to try a new recipe with the pumpkin pie spice I purchased last week.

Southern Spiced French Toast with Bananas and Walnuts Picture

INGREDIENTS YOU WILL NEED:

  • 4 eggs (I use eggs from my parent’s farm.)
  • 1/4 cup milk or unsweetened almond milk
  • 1 tsp pumpkin pie spice
  • 1/2 tsp or more of vanilla extract
  • 4 slices of whole wheat bread or 2 whole English muffins, split apart
  • 1 large banana
  • 1/3 cup walnuts, chopped (You can substitute for another nut of choice such as pecans.)
  • Maple syrup or syrup of choice

WHAT TO DO:

  1. In a shallow bowl, combine eggs, milk, pumpkin pie spice, and vanilla extract. You will want to stir with a fork or whisk.
  2. Add oil to a medium pan and heat over medium heat.
  3. Soak each slice of bread or English muffin half in the egg mixture; approximately 30 seconds each side. It may take slightly longer when using an English muffin. I substituted 2 English muffins (4 pieces when pulled apart) for sliced bread as I did not have any bread in the pantry!
  4. Place each slice of bread or English muffin half in the pan and cook each side for 2 to 3 minutes until golden brown.
  5. Top each with sliced bananas and walnuts. Use syrup sparingly!
  6. There was approximately 3/4 cup of egg mixture left over which I decided to cook the eggs and serve as part of my breakfast.

Here is an example of the Southern Spiced French Toast with Bananas & Walnuts. I used the color coded portion containers, which helps me to keep my nutrition on track! The picture indicates the 21 Day Fix container count. A serving size is 1 slice of bread (1 yellow) so this recipe can feed 3-4 people depending on if the serving size is being followed.

IMG_1614[1]

The color coded containers are available for purchase in my fitness shop.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

 

Country Heat – Week 4

Leave a comment

Week 3 is complete and week 4 of Country Heat starts tomorrow! Follow me on my Facebook (fb.com/LLHealthyFit.com) and Instagram (MelissaBrown66) for daily pictures and videos. I would like to take time right now to reflect on week 3 as well as share my workout and nutrition plan for week 4 with you.

Workout:

Country Heat Week 3 Picture

I felt much better in week 3 than week 2. Cold is finally leaving my body and my energy levels are back to normal! This mommy doesn’t miss out on her “ME” time even when sick. My kids joined me more than usual this week and that is OK. I improvised some of the moves in the workouts so that I could have my little man on my hip. Squats are always one of my go to moves for substituting one move for another. I always make sure that my baby is safe (head supported) in my arms when I am doing the workout with him. I do have two baby carriers that I use as an option when he wants to be close to me. There is a ton of dancing and giggles even if the workout wasn’t 100% on point. I’m making progress when my feet are moving! Check out the video below from the workout Wild Goose Chase.

My workout schedule for week 4* looks something like this:

Country Heat - Week 4 Schedule*I follow the Country Heat Deluxe workout calendar versus the basic.

Meal Plan:

Calorie range 1,200 to 1,499 – Plan A per the Country Heat calculation in the nutrition guide that comes with the program. I love the meal plan because it uses the color coded portion control container system developed by Autumn Calabrese. Shakeology comes in 7 different flavors. I alternate usually between two different flavors for my meal plan. Be sure to search my site for recipes to include in your meal plan. Many of my dinner options are new this week and I will be updating my website with the recipes as I make the meal.

Friday (dinner) and Saturday (Breakfast, Lunch, Dinner) have not been included on the meal plan for week 4 as we have plans to be with my husband’s family. I accounted for my AM/PM snack ensuring that I have my Shakeology each day. Tips for getting through Friday/Saturday will be shared next week on my website as well as real time in my accountability group. Check out the recipe for Southern Spiced French Toast w/ Bananas & Walnuts; I substituted walnuts for pecans!

Country Heat - Week 4 Meal Plan

If you would like to join my Back to School – Back to You accountability group there is still time. We kick things off TOMORROW – August 22. If you have been thinking about making a change or if you are like me and let the summer fun in the sun get the best of you…do not just give up. The time is now to jump back on the horse and JOIN ME! You always find time for the things you want the most…why not make your health and wellness a priority?!

If you do not currently work with a Coach, please make sure to make me your FREE coach here.

Week 3 Country Heat Pictures

Country Heat – Week 3

Leave a comment

Week 2 is a wrap and week 3 of Country Heat started this morning! So stay tuned for all the updates and videos on my Facebook (fb.com/LLHealthyFit.com) and Instagram (MelissaBrown66). I would like to take time right now to reflect on week 2 as well as share my workout and nutrition plan for week 3 with you. Remember this is a process of changing old habits and replacing them with new ones. It is not always going to feel seamless!

Workout:

Week 2 was the first time that Dance Conditioning was on my workout schedule. This is a nice mix of dance cardio and traditional moves such as abs, lunges, and bridges. Every routine has me sweating and looking forward to the next! These workouts are my ‘ME’ time and life sure seemed more stressful than usual last week. The added stress did not allow my immune system to stay on point. The result was a cold and very tight neck muscles. I would catch myself often clenching my jaw and it took a few days until I could relax. Here are things I do to combat a cold and to feel like myself again:

Ways to Overcome Cold

I’m looking forward to week 3 and being able to breathe easier during my workouts without this cold! My workout schedule for week 3* looks something like this:

Country Heat - Week 3 Schedule

*I follow the Country Heat Deluxe workout calendar versus the basic.

Meal Plan:

Calorie range 1,200 to 1,499 – Plan A per the Country Heat calculation in the nutrition guide that comes with the program. I love the meal plan because it uses the color coded portion control container system developed by Autumn Calabrese. Shakeology comes in 7 different flavors. I alternate usually between two different flavors for my meal plan. Be sure to search my site for recipes to include in your meal plan.

Here are some tips this week if you are finding it difficult with nutrition/meal preparation:

  1. Carve Time Out To Develop Meal Plan: Pick a day of the week (weekend or week day) to determine the food items that are going to be part of your meal plan broken out into breakfast, AM snack, lunch, PM snack, and dinner. You can find me developing my meal plan on either a Sunday or Monday. The day can fluctuate based on your schedule, but it is important to set time aside each week.
  2. Meal Preparation: There are certain tasks that you can do in advance to make preparing food less time consuming on you. So you developed a meal plan, used the meal plan to make a grocery list, and shopped…now what! There are certain tasks based on your meal plan that can be done in advance for the week ahead.
    • Portion out snacks into containers or zip lock bags. This way they are available for a quick grab and go or can easily be placed in a cooler bag for wherever the day takes you.
    • Broil chicken or brown ground meat; store in an air tight container.
    • Chop vegetables; store in an air tight container together or separate by vegetable type.
  3. Set Goals: Ask yourself what you would like to accomplish this week? These goals should be specific to what you are going through and make the time frame achievable. Be sure that these goals are visible to you! WRITE THEM DOWN! Here are some example goals that I use for my nutrition:
    • I will drink 1/2 by body weight in ounces of water this week.
    • I will measure my food in the portion control color coded containers this week…let’s face it…we can become relaxed and get off course. Back to the basics helps me refocus.
    • I will take 15 minutes every single day to clear my mind this week. I like to break this 15 minutes up into 3 mini mind breaks! I’m not looking at my phone or checking email.

Country Heat - Week 3 Meal Plan

If you would like to join my Back to School – Back to You accountability group there is still time. We kick things off on August 22. If you have been thinking about making a change or if you are like me and let the summer fun in the sun get the best of you…do not just give up. The time is now to jump back on the horse and JOIN ME! You always find time for the things you want the most…why not make your health and wellness a priority?!

If you do not currently work with a Coach, please make sure to make me your FREE coach here.

 

Beachbody Health Bet Challenge

Leave a comment

Beachbody Challenge Image

I’m so excited for my upcoming Back to School – Back to You group that kicks off August 22nd. The first week will be all about preparation (meal planning and getting your fitness program) and workouts will officially start on August 29th. I like to have that first week of the group a time to help everyone prepare and answer any questions related to the start of their journey!

What makes this group even more exciting is that every person who participates in my Back to School – Back to You group using the My Challenge Tracker App (the app is free to download on apple and android) has an opportunity to qualify and automatically win an equal share of $1 million dollars up to $3 million dollars* total prize pool. The pool starts at $1 million; however, can grow up to $3 million as Beachbody adds $5 per challenge pack sold until August 31st to the initial $1 million pool prize.

So How Do You Qualify?

Qualifiers must meet all requirements for each of the 4 qualification weeks.

    • Week 1 – September 5 – September 11
    • Week 2 – September 12 – September 18
    • Week 3 – September 19 – September 25
    • Week 4 – September 26 – October 2

Qualification 1

You must be a participant in my Back to School – Back to You group on the My Challenge Tracker App by 11:59 PM PT on September 5, 2016. Participants must have a valid First and Last Name, email address, and shipping address associated with their Team Beachbody account by October 2, 2016 in order to be paid out.

Qualification 2

Since you are committed to getting fit…qualification 2 and 3 should be easy! There are 7 Shakeology flavors to choose from and if you have never tried Shakeology before I am here to help you figure out the flavor you like best! I have a lot of recipes to share with you. Here’s the deal…you must log a minimum of 5 Shakeology’s (each accompanied by a Shakeology photo) during each qualification week. All Shakeology’s must be logged by 11:59 PM PT on the last day of each contest week mentioned above.

Cafe Latte

Qualification 3

Let’s give a SHOUT OUT for those sweaty selfies! Each participant must log a minimum of 3 Beachbody workouts during each qualification week. All workouts must be logged by 11:59 PM PT on the last day of each contest week mentioned above.

Together we are all stronger!

So who is ready to join in on the FUN!

  • You can win money for checking in daily and logging workouts and Shakeology for the Health Bet Challenge!
  • I can help you stay accountable to the results you want!
  • Challenge Tracker App is helpful for not only tracking your workouts and Shakeology, but your measurements and transformation photos as well as it takes you off of Facebook (we all know can be distracting!)

If you are interested in learning more about this upcoming group, please contact me at Melissa@LLHealthyFit.com or fill at the application on my Get Support page. SPACE IS LIMITED so be sure to reserve your spot today!

Back to School/Back to You – Enrollment Open

Leave a comment

 

Back to School Back to You FB Banner

We see the “Back to School” advertisements every where we look…not to mention I already saw fall decorations. I can never understand why the stores have to rush the seasons and holidays! This feels like life now in general…everything is rushed and before we know it time has passed and we are still wishing for our hopes and dreams to be fulfilled!

With that said…my family is soaking as much time as we can of what summer days are left for our daughter before she starts school in September. We are prepping for our fall routine, which involves a lot of organization between my husband and me. Honestly, being a mom of 2 little ones, the last thing that we want to think about is ourselves right? Items keep being added to the ever growing to-do list and that dry eraser calendar of mine has a lot more tickmarks/colors to help with organization such as school pick up and drop off. I’m blessed to have my husband to balance this with me! So please give yourself a pat on the back if you are doing this all by yourself!

Since starting my journey in January 2015, I have learned that the best thing I can do for myself is to MAKE not FIND the time for myself. I became stubborn about this time. I replaced watching 30 minutes of TV each night with what I call my “ME” time. Don’t worry…not sure where to begin?! Back to the basics my friends…you are a learner and I’m the teacher!

Whether it’s losing weight or maintaining I would love to coach you through your journey. It’s time you invest in yourself!

Please know that anyone can join my group as long as you are NOT currently working with a coach or is a coach.

If I am already your coach (coach ID: 561335) please private message me to be added.

Please complete the application in the link below and I will contact you within 24 hours with all the details.

APPLY HERE: https://llhealthyfit.com/get-support/

 LIMITED SPOTS AVAILABLE; FIRST COME FIRST SERVE! Oh by the way, this group will be using the MY CHALLENGE TRACKER MOBILE APP (FREE APP) and will be participating in HEALTH BET.

Together we are stronger.